Featured Video – a big thank you to @nikolaas_du_plooy for the videography and video editing on our Testimonial Video above! Also thank you to @kriek_kreates on social media and to all our @CrossFitAlgoa Members who participated in the interviews!!

 

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for CrossFit Algoa, or on Always Fit League (AFL) personal coaching/program CLICK HERE

Or

If you would like more INFO on MEMBERSHIP OPTIONS & PRICING for Brazilian Jiu-Jitsu (Carlson Gracie Africa) or Self-Defence classes for adults and/or kids, please CLICK HERE

Alternatively call us on: 0784517637 (adults & kids)  

@DVSNgear #DVSNGear #BeyondBasic @Bronscor #Bronscor #CrossFitAlgoa @CrossFitAlgoa #CrossFitAlgoaKids @BradMillar #FutureTech @ItensityOnline #ItensityOnline @kriek_kreates #kriekkreates @nikolaas_du_plooy @CabalCoffeeRoastery #CabalCoffeeRoastery @ShaunBennProjects #ShaunBennProjects @Mark_Anderson1972 #MarkAndersonPhysiotherapy #SasolDisa #EastCapeHandTool @TheFunctionWarehouse #TheFunctionWarehouse @CandyWrap_ #CarlsonGracieAfrica #EastCapeChamps #AlwaysFitLeague @AlwaysFitLeague #AreYouIn #CrossFitSA #CrossFit #CrossFitCulture #HealthyLiving #ShareTheBay #PortElizabeth #SouthAfrica

 

ONLINE WHITEBOARD/COACHING – 120624

 

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

 

RX, LITE and HOME WOD

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

1) WOUNDED ANIMAL 3

Complete the following FT (T2,3):

40 Strict HSPU

60 Kipping HSPU

…But EMOM complete 7.62 m HS Walk (starting at 0 min)

TC = 10 min

 

Score = Time/TC plus 1 sec/rep missed

LITE:

Int1 – 30 and 50, HSW 5m

Int2 – 30 and 50 (1/2 abmat), HSW 4m

Int3 – 30 and 50 (2/3 abmat), HSW 3m or 1 WW

Beg1 – 40 PPU (41cm/flr), 60 PPU (flr/k), 7.62m BW (Str) or 1 Half Ww

Beg2 – 40 PPU (flr/k), 60 PU (Kns), 7.62m BW (Str) or 1x 1-step Ww

 

Then..

 

2) Tabata the following:

DU

Rest 1 min

T2B

Rest 1 min

5m Sled Push (low Bar)/ Sled Pull (standing) (sled of 35kg plus 40kg/22kg)

 

Score = Total Reps

1m = 1 Rep

 

LITE:

Loads below are Prowler Sled (35kg) plus load.

Int1/2/3- Same as RX

Beg1 – SU, HLR, 22kg/Empty

Beg2 – SU, HKR, 22kg/Empty

Beg3 – SU, 1x HLR or K2C(seated), 22kg/Empty

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

AFL COMPETITORS TRAINING

 Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for details & fees.

Dave has qualified 6x for the CrossFit Games and has competed 5 times! He represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games, 5th in 2019 and 6th in 2023 (45-49 yrs). He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 /1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down, Trigger Ball, Foam Roll, Mobilise & Stretch!